Quote of the Day

I wanted to share a video with you today, but the link wouldn't work. Sorry if any of you received the previous post that didn't work. Anyhow the video is called 212 Degrees, you can find it on YouTube, and it's point is that a little extra effort can make huge changes.

Think about how a far a little extra effort can go in your weight loss progress. Just pushing yourself a little harder each workout or increasing your weight only 1 or 2 pounds, skipping desert, eating in 90% compliance.

If you just did a little more each day how much do you think those little things will add up? A lot, you'd be surprised. However, this also works the other way to a little slide here and there will add up over time and in the end will compromise your results.

Live Fit,

Josh

www.defined-fitness.com

Quote of the Day

"The power of success lies within you." - Todd Durkin

In today's society it has almost become the norm to look to outside sources to give us success and then when we fail blame that same outside source. But, we need to realize that if we are going to be successful at anything we need to look to ourselves and create the success we want.

You can seek out the best advice in the world, but if you don't put that advice into action you will never succeed.

There will be hurdles and set backs. When these present themselves you need to believe in yourself that you will achieve your goal and not allow the negativity steal your success. It's usually just around the corner.

Live Fit,

Josh

P.S. Check the front desk for our ARTICLE OF THE DAY and pick up a copy the next time you're in!!!

Quote of the Day

"Act the way you want to become and you will become the way you act."

What is it that you want? What will you have to change to get it? How will you have to act to get it?

These are all questions that you must answer before you will receive whatever it is you want.

For example, let's say your goal is to lose 20 pounds of body fat. What will you need to change in order to do that? Well, you'll probably have to start exercising regularly and make better food choices. Now, how will you have to act? This is the action and mindset part. You will have to begin to act they way you would if you were already 20 pounds lighter. What would you do differently if you weighed 20 pounds less? What will you have to do to get there and maintain it? How does a person who has already lost 20 pounds act? What do they do?

These are just a few of the questions you need to ask yourself. 

Take some time and ask yourself: 1)What do I need to change? 2)How will I need to act differently? 3)How will I act when I achieve my goal? Then start acting that way!

Live Fit,

Josh 

Quick Update

Just wanted to update everyone. Starting Monday the 22nd we will be canceling our 7 p.m. Strength Class on Tuesday and Thursday nights. We will still be offering the class on Monday, Wednesday, and Saturday. All other classes will remain the same.

Sorry for any inconveniences.

Josh

Off To Chicago

Tammy and I are leaving for Chicago today to attend the Perform Better Functional Training Summit. We are looking forward to it and to learning some new ideas to bring back for you all. 

A few people have ask if we will be open our regular hours while we are gone. And the answer is yes. The only change will be no Tuesday 7pm class.

Ok, one weight loss strategy for you today.

Journaling. If you want to lose weight you need to improve your nutrition and in order to do that you must keep a nutrition journal. This journal should include everything that you eat and drink, the time you ate it, and approximately how much you ate. I know journaling is a pain, but it is the only way to monitor what you are eating and to see if you are in 90% compliance with your plan. Without it there is no way to know what needs changed. Most people will lose weight just by journaling without making any other changes because it holds you accountable. So instead of eating 5 chocolate chip cookies you eat 2. And yes, journaling is a continuous process that you must do until you reach your ideal weight/goal.

Live Fit,

Josh

How To Get Results

In order to see results from your training you must be in 90% compliance with two things: Your workouts and your nutrition. If you are not or you are only focusing on one it is very hard if not impossible to see any significant results, no matter how hard you work. 

So if you are to workout 3x per week. That equals 13 workouts per month. 90% would be getting in 12. This leaves you with room to miss one workout each month. Miss more than one and your not in 90% and your results will be compromised.

If your nutrition program calls for 6 meals per day with a lean protein at each meal, and a vegetable. That gives you 42 meals per week that must have a lean protein and a vegetable. 90% would be eating 38 meals that are compliant with your program. Less than 38 and again your results are compromised. Eating more than 42 total meal will also compromise your results, even if they are all compliant, due to the fact that you are just eating too much.

This is not easy, if it was our country would not have the obesity problem it does. But, if you are serious about seeing results 90% compliance is necessary. Without being at 90% evaluating and determining your progress is a crapshoot, there is no way to know what is working and what's not.

Live Fit,

Josh

Yes It's That Important

Foam Rolling is the most important part of your workout along with your warm-up. Actually it's part of the warm-up.

By throughly foam rolling for 5 minutes prior to your workout you will begin to loosen up tight muscles, break up scar tissue that is compromising proper movement, and get blood into the muscles. The benefits of foam rolling are much the same as getting a massage, which is also why it's known as the "poor man's" massage.

This is not something to just breeze through. To get the most out of it you need to spend time on each area of the body and feel the muscle as it rolls over the foam roller. When you find a tight spot or a pressure point where you feel an uncomfortable pain hold the roller on that spot for 30 seconds and then slowly roll back forth over that area. Eventually the pain will go away as the muscle releases. Continue with this process as you roll over each of the areas.

Tammy had a great example of this today. Prior to foam rolling before her workout today she could not squat down without having a sharp pain in her knee. So beginning her workout she grabbed a foam roller and rolled around on her hip until she found a knot and held pressure on it until it released, about a minute.  Immediately after she was about to squat with no pain.

I know foam rolling is boring and doesn't feel good, but it must be done. It is setting the tone for the entire exercise session. Which, is why we recommend all clients come 5-10 minutes early for their sessions and begin to foam roll on their own.

Live Fit,

Josh